Weight Loss Over 40 | Adjust Yourself to the New Rules

Pursuing weight loss when you are over 40 will force you to learn a different set of rules; if you are in your 40s or 50s you might understand this really well. Even if you were an expert dieter in your 20s and succeeded in keeping to your ideal weight back then, the same tricks might not work this time.

There are various reasons for this, but the main cause is there are things about you that change over the years: your body condition and your lifestyle. One or both of these have changed and make maintaining your weight more difficult.

Body Condition
1. When you have reached 40 or more, your body will begin to replace muscle with fat; fat burns less calories than muscle does and this will lead to slower metabolism. Reaching the menopause sometimes also causes hormonal imbalance; these two factors can lead to weight gain and difficulties in achieving weight loss when you are over 40.

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2. As you get older, it becomes harder for your body to use up carbohydrates and this can pose a problem to most middle aged women who shop and cook for their families since they usually eat the same foods that they have prepared for everyone else.

This problem also happens a lot to people who don’t cook their own foods, but order in or eat out instead. If you are used to eating out, achieving weight loss over 40 is still possible by picking low carbohydrate meals.

Lifestyle
1. As your age increases, it is only natural to reduce physical activities, mostly because you don’t have the body fitness to do any extra exercise on top of your daily activities. This lack of exercise can lead to weight gain.

2. In your 50s, your kids probably have grown up and can take care of themselves or you have retired from work which means more free time. This condition tends to make you eat more than usual.

Achieving Weight Loss Over 40 With New Behavior
If you have realized that you can’t depend on the old ways anymore to maintain or lose weight, it is time to make some adjustments on your weight control efforts:

1. Avoid processed and packaged foods at all costs, including diet soda; it contains artificial sweeteners, which have addiction effects.

2. At middle age, it may be hard to increase physical activity, but you need it in order to maintain a healthy body composition: more lean muscle mass and less body fat, which means better metabolism rate, thus easier to maintain or lose weight. Try simple aerobic exercise such as walking, jogging, or biking.

3. If you have been eating three big meals up until now, it is time to switch into at least five small meals as large meals release lots of insulin into the blood and slow your metabolism. With less insulin in the blood, you will burn more calories and this is good if you are trying to lose weight.

4. You need to reduce your daily calorie intake since your metabolism will get slower as you get older; if you are in your 40s, cut your daily calorie intake by 200 calories. When cutting calories, remember that you must cut your intake of carbohydrates as well, so choose a diet with lots of fruit and vegetables.

5. Sleep for eight hours is sufficient, less than that and you will have more chances of being overweight.

6. Reduce high fat food consumption, increase fiber content, and maintain adequate water intake.

Most people over 50 will have weight problems due to their lack of physical activities and their eating behavior. When dealing with this problem, remember that some of your old diet techniques will not work due to differences in your condition; the most important thing is to keep exercising and watch your daily calorie intake.

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